Discussion in 'Health & Body' started by Khayembii Communique, Mar 19, 2013.
Ever try diced cucumbers with some salt, pepper, and vinegar?
i didn't know Chipotle served cucumbers? or vinegar, for that matter!
I am stuffed TBH, going to crash and watch the latest WD episode
Got that bloated feeling
quark isn't very common around these parts; have you had any success swapping cottage cheese for it?
Yeah, it gives the same effect but maybe to a lesser degree. Just use twice the amount and you should be fine. It's a lot of protein fluff without that method anyway.
Protein: 41 g
Fat: 4 g (pretty much only from the cocoa)
Carbs: 23 g (berries + trace amounts from the rest)
mine just turned into a mush with no fluffiness... perhaps my casein brand is no good for it. it was still a tasty mush, though.
Hmmm.... yeah, there are a couple of factors that make it fluff or not.
- you have to use frozen strawberries and thaw them to the point where they're just sliceable. Slice them as small as you can with a very sharp knife.
- thoroughly mix the berries with the casein powder (ON 100% casein, micellar creme and some others work) then add just enough skim milk so it blends without looking dry. About 50g should be enough.
- your mixer has to have an effect of at least 300W. Otherwise you're never gonna make it fluff.
- Mix in a circular motion for at least 5-10 mins. If it hasn't started to fluff by then, it's not going to no matter how long you try.
Original post about protein fluff:
Lemon Caper Salmon with Quinoa and Broiled Asparagus
Quinoa is just straight into the rice cooker. 2:1 ratio of Water: Quinoa. Fluff with fork.
Asparagus: 1 Lb, cut off the ends, cover in kosher salt and 1 TBSP EVOO, broil 6 in from heating element until browned and tender (and delicious!)
Salmon: Salt and pepper each side of the Salmon filet, get a nonstick skillet, put in 1 tbsp of oil and heat over medium-high heat until smoking. Place salmon skin-side up on pan for 5 minutes, flip, and cook until done (I waited till it registered 130* with a probe thermometer, about 3 minutes more).
Place over quinoa, cover with capers and garnish with lemon!
Greek Yogurt Alfredo Sauce
2tbsp butter or oil if you're an evoo pansy
4 cloves minced garlic
3/4 - 1c chicken broth
2 tbsp cornstarch
Pinch nutmeg/spice of choice
3/4 - 1c Greek yogurt
1c sliced mushrooms
1/2c parmesan cheese
Protons n carbzz for dem macros, or use 16oz chicken and 8oz pasta
Cook 3 cloves minced garlic with 1tbsp butter in saucepan until all you smell is garlic heaven. Whisk 1c broth, cornstarch and nutmeg together and add to saucepan; heat until it simmers. Add 1/2c parmesan and whisk until smooth, then remove from heat and mix in yogurt.
In a separate pan, cook mushrooms with remaining clove of garlic and 1 tbsp butter. Add in cooked chicken now if you'd like, or keep separate for easier macro counting. Add to sauce and toss with pasta.
Use 3/4c water and yogurt for a thicker sauce or 1c to make it thinner. I added paprika and cayenne pepper too, and ofc salt/pepper help a lot once its served. Grate an extra 1/4c parmesan on top if you like. I've tried this with both fat free and full fat yogurt and I preferred it with the fat free since it had a little less tanginess. This goes well enough with spaghetti squash and I have a good feeling that bacon would only make this better.
2 Green Bell Peppers
1 Red Bell Pepper
1C sliced mushrooms
2C cubed chicken
1 (.7-oz) package dry Italian salad dressing mix
1. Cut the peppers and onions into long slices. Saute in a small amount of oil.
2. Throw in chicken and mushrooms. Cook until heated through.
3. Stir in Italian dressing mix
4. Put on tortillas with whatever the fuck else you want and eat that shit.
I know Jamie Oliver probably isn't SF-approved, but you can do a lot worse than his 15 and 30 minute meal ideas for every day cooking.
This was a perfect bulking meal, and so much better than it looks. That's 2 fillet steaks, some chicken livers, bacon, and mashed potatoes and brussell sprouts with gravy.
Yes, it only took 15 minutes. The trick is to dice the potatoes and brussell sprouts (or cabbage or whatever) really small, put it on boiling before everything else. Do the steak. Then the bacon in the same pan. Then the livers. The original recipe called for calf livers but I much prefer chicken livers. Just sprinkle some thyme and sear them very quickly.
Then add some Worcestershire sauce to the pan, some chicken stock and some cornflour to make a gravy. By this time the potatoes and sprouts will be cooked. Drain and mash.
Risgrynsgröt: Swedish rice porridge / rice pudding
With some substitutes for better macros, this is a perfect post workout dessert. I make this pretty often as my last meal on workout days.
What you need for a big portion:
- 200g uncooked rice
- 250-500 ml milk (more milk gives it a looser consistency). Choose fat % of the milk depending on your macros. More fat makes it taste better.
- 500g cottage cheese
This makes for around 200 carbs, 5-25 fat and 60-75 grams of protein. Add more cottage cheese / casein for more protein and full fat milk / cream for added fat.
- cream (add it with the milk)
- egg whites (add it at the end of the cooking process when the porridige has the texture you want. stir and let them be cooked)
- protein powder (casein works best. go with vanilla. add it by the end of the cooking process)
- whatever berries or jam you like (strawberries and raspberries work best)
- apples or oranges
- more milk
- flavourings: more cinnamon, a tiny bit of cardamom, vanilla
1) Boil white rice like you usually do in water and some salt. I've tried jasmin, basmati and thai rice and they all work.
2) When the rice is done, add the cinnamon and half of the milk and turn down the heat to low. Put on the lid and let the milk absorb and cook down. It should barely boil. Check it often and stir so it doesn't stick to the bottom of the pan.
3) When most of the milk has been absorbed, add the rest of the milk and stir some more (this process can take up to 20 mins. Just check it every once in a while).
4) When it has the texture you want, add the cottage cheese, stir and pour it into a bowl. Throw in 2-3 egg whites and some protein powder if you want to.
5) Eat it hot or wait and eat it cold (as most people in scandinavia eat it). I just put it in the freezer for a while.
6) Add toppings. I usually go with some more milk and berries / jam.
can vouch for deliciousness
For a faster prep just sub the rice with "cream of rice". actually works better.
Lazy version would be to just cook the rice as normal, mix milk and casein in a separate bowl and then mix. Let it sit in the fridge for some hours for maximum deliciousness.
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